Neck exercise
Band Neck Work
Get scalable, portable neck loading that a whole squad can actually comply with.
- Equipment
- Resistance band
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- 30X1
Setup
A resistance band anchored at head height, looped around the head or held against it.
How to do it
- Work slowly through a controlled range in each of the four directions - flexion, extension and both lateral flexions - never snapping into end range.
- Do 2 to 3 sets of 10 to 15 reps per direction.
- This is the practical middle ground between free isometrics and cable work, and its portability is the point: compliance is the whole battle with neck training.
Coaching cues
- Slow and controlled, never snapping
- All four directions every session
- Portability means compliance
Common mistakes
- Excessive range or speed at the end of the movement
- Skipping directions and creating an imbalance
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Light band | 2 to 3 | 10 to 15 per direction | 45 sec |
Tempo 30X1: Take 3 seconds to lower it, no pause, lift it as fast as you can, hold for 1 second at the end of the lift.
Related exercises
- Isometric Neck HoldsBuild neck stiffness in all directions with no equipment at all.
- Cable Neck IsometricsLoad the neck progressively with a cable and head harness, in four directions.
- Face PullBuild posterior shoulder and upper-back health under a heavy contact load.
- Shoulder External RotationStrengthen the rotator cuff for stability in contact.
- Rugby Shoulder Stability CircuitBuild shoulder stability for contact with a fifteen-minute band and ball circuit.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.